bulk peanut butter
bulk peanut butter
bulk peanut butter

To learn more about my plate and healthy foods in each food group, visit

USDA MyPlate
The United States Department of Agriculture developed MyPlate in 2011 to illustrate the five food groups. It is a familiar image to help people understand what Americans should be eating in a healthy diet.

• Peanuts are eaten like nuts as snacks and are included in the US dietary guidelines and related dietary guidance in the “protein group,” along with other types of nuts (USDA, 2011).

• Peanuts are considered part of the protein group, which should make up roughly a quarter of your plate and 15-35% of your daily calorie intake.

• Peanuts and peanut butter are a nutrient-dense protein source bringing more nutrition that animal foods. They provide about 8g protein per serving, and are a good source of fiber and many vitamins and minerals.

“Some protein products, particularly some animal-based sources, are high in saturated fat, so non-fat, low-fat, or lean choices should be selected. Fat intake should emphasize monounsaturated and polyunsaturated fats, such as those found in seafood, nuts, seeds, and oils.”
– Dietary Guidelines 2010

Not only can eating a handful of peanuts a day reduce the risk of many chronic diseases, but an ounce of peanuts provides about 1/3 of the USDA daily protein requirements for most children and adults.

While “nut” is in their name, peanuts are in fact legumes. Peanuts actually grow underground, as opposed to nuts like walnuts, almonds, etc. that grow on trees (and are sometimes referred to as “tree nuts”).

Peanuts, along with beans and peas, belong to the single plant family, Leguminosae. Legumes are edible seeds enclosed in pods. As a group, they provide the best source of concentrated protein in the plant kingdom. While their physical structure and nutritional benefits more closely resemble that of other legumes, their use in diets and cuisines more closely resembles that of nuts.

bulk peanut butter

Peanut seeds (kernels) grow into a green oval-leafed plant about 18 inches tall, which develop delicate yellow flowers around the lower portion of the plant. The flowers pollinate themselves and then lose their petals as the fertilized ovary begins to enlarge. The budding ovary or ‘peg’ grows down away from the plant, extending to the soil. The peanut embryo turns horizontal to the soil surface and begins to mature, taking the form of the peanut. From planting to harvesting, the growing cycle takes four to five months, depending on the type or variety.

In the U.S., peanuts and peanut butter are the most popular nut choice and comprise 67% of all nut consumption.

Peanut butter, smooth style, with salt

Nutrition facts label for Peanut butter, smooth style, with salt

THE GOOD: This food is very low in Cholesterol. It is also a good source of Niacin and Manganese.

Caloric Ratio Pyramid Estimated Glycemic Load
Caloric Ratio Pyramid for Peanut butter, smooth style, with salt

13% Carbs | 72% Fats | 15% Protein

Calorie Information

Amounts Per Selected Serving %DV

Calories 188 (787 kJ) 9%
From Carbohydrate 25.4 (106 kJ)
From Fat 135 (565 kJ)
From Protein 27.9 (117 kJ)
From Alcohol 0.0

Protein & Amino Acids
Amounts Per Selected Serving %DV
Protein 8.0g 16%

Amounts Per Selected Serving %DV
Vitamin A 0.0 IU 0%
Vitamin C 0.0mg 0%
Vitamin D –
Vitamin E (Alpha Tocopherol) 2.9mg 14%
Vitamin K 0.2mcg 0%
Thiamin 0.0mg 2%
Riboflavin 0.0mg 2%
Niacin 4.3mg 21%
Vitamin B6 0.2mg 9%
Folate 23.7mcg 6%
Vitamin B12 0.0mcg 0%
Pantothenic Acid 0.3mg 3%
Choline 20.2mg
Betaine 0.3mg

Amounts Per Selected Serving %DV
Total Carbohydrate 6.4g 2%
Dietary Fiber 1.9g 8%
Starch 1.5g
Sugars 3.0g

Fats & Fatty Acids
Amounts Per Selected Serving %DV
Total Fat 16.1g 25%
Saturated Fat 3.4g 17%
Monounsaturated Fat 7.7g
Polyunsaturated Fat 4.5g
Total trans fatty acids ~
Total trans-monoenoic fatty acids ~
Total trans-polyenoic fatty acids ~
Total Omega-3 fatty acids 25.0mg
Total Omega-6 fatty acids 4506mg

Amounts Per Selected Serving %DV
Calcium 13.8mg 1%
Iron 0.6mg 3%
Magnesium 49.3mg 12%
Phosphorus 115mg 11%
Potassium 208mg 6%
Sodium 147mg 6%
Zinc 0.9mg 6%
Copper 0.2mg 8%
Manganese 0.5mg 23%
Selenium 1.8mcg 3%
Fluoride 1.0mcg

Amounts Per Selected Serving %DV
Cholesterol 0.0mg 0%
Phytosterols 32.6mg


Amounts Per Selected Serving %DV
Alcohol 0.0g
Water 0.6g
Ash 1.0g
Caffeine 0.0mg
Theobromine 0.0mg

Footnotes for Peanut butter, smooth style, with salt

Source: Nutrient data for this listing was provided by USDA SR-21. Each “~” indicates a missing or incomplete value.

Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

Nutrition Data’s Opinion, Completeness Score™, Fullness Factor™, Rating, Estimated Glycemic Load (eGL), and Better Choices Substitutions™ are editorial opinions of, given without warranty, and are not intended to replace the advice of a nutritionist or health-care professional. Nutrition Data’s opinions and ratings are based on weighted averages of the nutrient densities of those nutrients for which the FDA has established Daily Values, and do not consider other nutrients that may be important to your health or take into account your individual needs. Consequently, Nutrition Data’s higher-rated foods may not necessarily be healthier for you than lower-rated ones. All foods, regardless of their rating, have the potential to play an important role in your diet.

The Amino Acid Score has not been corrected for digestibility, which could reduce its value.

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